Comparing Nutrients in 1 pound Boiled Pinto Beans VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Pinto Beans	Brussels Sprouts	Recommended Dietary Allowance
Energy	22.4% 649kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	13.8% 9.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	5.8% 4.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 2.1g	g per day for Men 19-50 years
Fiber	107% 41g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	73% 41g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 780μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	428% 386mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.4% 4.26mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	21% 209mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	119% 9.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	66.5% 1.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 667mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.7% 286g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pinto Beans versus 1 lb of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Pinto Beans vs Brussels Sprouts:

• 1 pound of Boiled Pinto Beans has 1.4 times more Vitamin B1 and 2.8 times more Vitamin B9 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 106.3 times more Vitamin C and 50.6 times more Vitamin K than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Brussels Sprouts provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Pinto Beans as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pinto Beans vs Brussels Sprouts:

• 1 pound of Boiled Pinto Beans has 3.1 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 3.9 times more Selenium and 2.3 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.4 times more Water than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Brussels Sprouts contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pinto Beans has 3.3 times more Energy, 1.4 times more Omega 3, 2.9 times more Carbohydrate, 2.4 times more Fiber and 2.7 times more Protein than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 6.5 times more Sugars than Boiled Pinto Beans.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled Pinto Beans as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.